Warm-Up (500) 2 x 100 drill 100 kick 2 x 100 swim Set (600) 12 x 50 Odd free :50 Even IM 1:00 Set 1600 4 rounds 200 pace 2:45 100 IM 1:30 100 ez 2:15 Set 450 3 rounds 50 fast on 1:15 ...fly/bk, bk/brst, brst/fr 2 x 25 sprint :30 50 ez 1:15 Cool-down (100) 100 EZ choice |